Ok, so here goes: Friday: sauna- 1.3km swimming-sauna. 30km cycling in 1hr, resistance level 8-9. 25min abs and random weights. 15km cycling in 30min, resistance level 8-9. steam bath.
Saturday: sauna-2km swimming-sauna. 2km rowing resistance 5. abs 15min. 10km cycling in 20min, resistance 8. 1hr body pump class. 20km cycling in 40min resistance level 8. sauna.
Sunday: 26km cycling in 50min resistance 8. 10min stretching and abs. 1km rowing, resistance 5. 1hr body balance class. weights: squats and glutes. 10km cycling in 20min resistance 8. 15min team workout abs. steam bath. sauna. 2.1km swimming. sauna.